Wednesday 230208

Warm-Up: 0- 11
2 Rounds
:60 Bike
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)

Get Strong: 12-28
Back Squat
Every 2:00 for 12:00
5 Reps
then 1 attempt at a 5RM
(4:00 Cap)

Get Fit: 30-47
For Time
3 Rounds
15 Wallballs

15 Sumo DLHP 75/55
15 Box Jumps 24/20
15 Push Press 75/55
15 Calorie Bike
1:00 Rest